PLANT STRONG JUMPSTART - Strongbodygreenplanet.com

HEALTHIFICATIONS T R O N G B O D Y | G R E E N P L A N E T

PLANT STRONGJUMPSTART

KATE GALLI

30 DAY

To Create a Body and Life You Love.


ONE EASY TO IMPLEMENT STEP A DAY OVER 30 DAYS Learn how to create the MINDSET that makes your best plant based food choices simple and sustainable.

30Learn how to create a strong healthy body while following a Vego or Vegan lifestyle.

Whether you want to lose weight. To gain energy. To get healthier.

STRONGER . FITTER . FIRMER.To play your part in stopping inhumane

and unsustainable animal agriculture.

You CAN eat plant based healthily. Without huge sacrifice. Or boredom. Or massive inconvenience.

Plant Strong Jumpstart

DAY

You won’t have to go hungryLearn the common Vego / Vegan mistakes to avoid.

You don’t have to tackle this potentially daunting, confusing, isolating lifestyle change alone. I’ll have your back (!) with daily email support and motivation.

Know you’re giving your body everything it needs to look, feel and function optimally.


1 • 30 DAY PLANT STRONG JUMPSTART

Welcome to the 30 Day PlantStrong Jumpstart To Create ABody and Life You Love

NOW you’re ready to launch into Day 1... See you there!

Day 1 is where you will lay the groundwork for the results to come.

There’s a bit to get through:

and stick it somewhere that you get to see it..

Every. Single. Day.

As you complete your daily food and exercise goals I’d like you to put a cross through each day to track your progress. (top left to bottom right for exercise & top right to bottom left for food - or however suits!)

or save in it’s own folder if you like to complete digitally. (If you go digital - also keep a paper version for the days you’re away from the computer)

How to use the Plant Strong Jumpstart

Print, Complete and SIGN your Promise to Myself.

Print your Fuel Log Template

Print your Calendar

Promise to Myself 2Week 1 Calendar 3Fuel Log Template 4Day 1 5-8Day 1 Actions 9-11Day 2 12-13Day 3 14Day 4 15Day 5 16Day 6 17Day 7 18Day 7 G2D Recipes 19-20Week 2 Calendar 21Day 8 22-23Day 9 24-25Day 10 26Day 11 27Day 12 28Day 13 29Day 13 G2B Recipes 30-31Day 14 32Week 3 Calendar 33Day 15 34Day 15 HIIT Program 35Day 16 36Day 17 37Day 18 38Day 19 39 Day 19 G2L Recipes 40Day 19 G2L Recipes 41Day 20 42 Day 21 43Week 4 Calendar 44Day 22 45Day 23 46Day 24 47Day 25 48Day 26 49-50Day 27 51Day 28 52Day 29 53Day 30 54Next Steps 55Fuel Resources 56Legal Discalimer 57

CONTENTS



Promise to Myself

“I’m not telling you it’s

going to be easy,I’m telling you it’s going to be

worth it”

Today is the _____/_____/_______and from today and for the next 30 days

I, __________________________________________

am 100% focused and committed to doing everything within my power

to ensure my personal health goal as defined on P.9 becomes a reality.

I understand this will involve some short term sacrifices and changes that

will push me beyond my comfort zone. I’m willing to eat delicious, nutritious plant strong food.

Whether I feel like it or not. For 30 days.

comfort zone = status quo

I choose to dedicate my focus to the long term benefits that my hard work

will allow me and my environment to experience.

what I focus on is what I get

Signed with excitement and positive expectation; _________________________



SUN MON TUE WED THU FRI SAT

Day of preparation

Cut refined carbs monday to friday

Move 30 minutes a day monday to saturday

Accountability and support

Ensuring Your House Is A Trigger Free Zone.

The Reframe. 3 ‘Go to dinners’

Plant Strong Jump start Calendar

“A journey of a thousand leagues begins with a single step.” - Confucius

Week 1

DAY1 DAY2 DAY5DAY3 DAY6DAY4 DAY7



I share my Fuel Log in your dailysupporting email series and here:

Plant Strong Fuel Log

DAY/DATE Fuel Protein Carb FatMeal 1 Time Mood:

Water:

Snack Time:Mood:

Water:Meal 2 Time:Mood

Water:

SnackTime:Mood:

WaterMeal 3 TimeMood

Water:

Snack Time:Mood:

WaterLearnings:

Implementations:Training (time + type):

http://strongbodygreenplanet.com/low-carb-vegan-meal-plan-7-day-plant-strong/



Welcome to day 1of your 30 Day PlantStrong Jumpstart

A couple of considerations before we getting rolling.ONE: This eBook details 30 days of the most important actions and habits to create in orderto eat plant strong healthily and happily. My intention is that the next 30 days are just thefoundation and that eating plant strong becomes something you want to continue.Just as importantly…

TWO: Everything counts! Zero judgement. No right or wrong. The way you eat is a hugelypersonal decision and it’s important to make changes at your own pace.

It’s time to get undeniably clear on your goal.

Today you’re also going to define your values. Everything that guides the decisions you make. What you do and what you don’t do too.

Why?

Rather than be limited by it, you’re about to use thatinformation to your advantage.

So if you’ve ever experienced feeling frustrated at start,stop exercise regimes and impossible to sustain food fadsthen you’re in the right place.

Today you will create the extra time that you will need to accomplish everything the Plant Strong Jumpstart entails. Starting something new will invariably mean stopping something you’re currently giving time and energy to. So right now, at the outset is the time to get clear on how exactly you’re going to make the room inyour schedule for all that you’ll be doing for your health over the next 30 days andbeyond.

First though,

I’d love you find a quiet space for the next 30 minutes. To get comfy - with pen and paper - and most importantly to know that anything is possible.

Now go out in your mind’s eye to a time in the future when your body, your health, your energy is exactly as you would love it to be. Imagine your ideal body. It may not be ‘perfect’ however it is a body that you feel comfortable and confident in...and notice how amazing it is to experience everything that comes with the attainment

GOAL

Day 1 is your day of preparation

TIME

VALUES

Your Goal



of this goal...Go ahead and really picture all that you can see around you now, what things are you hearing, what are people telling you, or what things are you telling yourself as a result of achieving this goal. Go ahead and really feel the feelings...the confidence, the control, the freedom, that satisfaction that Yes you can achieve this. The knowledge that you’ll be looking and feeling great both now and later in life too...an example and inspiration to all those you love.

And as you think about all that you’ll be seeing, hearing and feeling when you achieve this goal become aware of exactly what you will gain - what it will mean for you and for all those you love. Because it’s not the goal we want - it’s the feelings and the experiences associated with achieving that goal.

Consider the Belief in yourself that will come with the achievement of this goal. Also how transferable and powerful that self belief is to Everything else you aspire to do. I did this super challenging thing - so now what Else can I do?

As well as absolute clarity on your goal and what achieving it will give you, also decide how you will measure your progress. Decide how you will know when you’ve achieved this goal?

Perhaps it’s a body fat %, fitting comfortably back into your favourite skinny jeans or maybe it’s a predetermined reduction in your girth measurements (such as chest, waist, hips).

Possibly it’s when you can easily, sustainably and joyfully (!) consume plant strong food without wasting time and energy thinking “Is this ok?” “Can I get away with this?” or “Will this make me fat?”

Let’s move on to

Why? If your goal is not aligned with your values, then what are you basing it on?Somebody else’s / society’s expectations?Worse, if your goal conflicts with your values you’ll be fighting a constant battle and you’ll likely never achieve let alone sustain your goal healthThat’s why we’re going to ensure your health goal is congruent with your personal values.Before you even pick up that dumbbell or chow down on that bunch of broccolini (sorta joking!) my goal is for you to have the solid foundations laid that will support the work you’re going to be putting into your nutrition and exercise. The super awesome thing is that choosing to eat plant strong has all the hugely emotive fuel you could possibly want. Whether you’re doing it for health, for the environment or for the animals you have plenty to work with so far as value alignment. First things first though...To determine your top 3-6 values think about...Not the states or emotions you’d ‘like to think’ you seek outHow it really isAlso consider

How you spend your time?How you spend your money?

What has meaning and heart for you?

Your Values



You’re going to create 6 hours a week. Dedicated solely and non-negotiably to the attainment of your goal.

The simple process to do this is.

Important consideration. You identified your goal and what achieving it will Give you AND also give all those you love, first because this is the fuel you need to keep at the forefront of your mind right now while you are making this Stop, Start time creating promise to yourself.

Next. Order your values by placing them in a question.

Important consideration. No right or wrong, however I believe your will get the most benefit from eliciting your highest ‘Ends’ values rather than your ‘Means’ values that are instrumental in helping you achieve your Ends values.

An example. I never think of ‘Health’ as a personal value (and this would surprise some people)...however it’s simply that for me health is a ‘means’ of achieving 3 of my ‘end’ values which are ‘Freedom’, ‘Passion’, ‘Integrity’.

Another example would be ‘Family’ as a ‘means’ to achieve ‘Love’ or ‘Connection’.

Ok. Once you have your top 3-6 values - in order - it’s time to get clear on how achieving your health goal by eating plant strong will support and enrich each of these values in your life.

It’s absolutely fine to get creative. Throughout your Plant Strong Jumpstart I will be asking you to manufacture beliefs that are going to help you achieve your goal.

Also to eradicate the beliefs that are in conflict with achieving your goal.

It’s vital to know that a belief does not have to be real or true. It just needs to be effective.

For what purpose would you hold onto a belief that is not getting you the outcome you desire?

Now let’s move onto your all important

“Do I seek Freedom or Love more?

Stop. Start. Continue.

Step 1: Identify the Big Rocks in your life that you want to Continue. These are the essentials - likely aligned with your values - things that absolutely must happen each week for you to lead a happy, for-filling, congruent life.

Examples:Your required working hours. Time with your kids.‘Date night’ with your partner. Meditation time.Weekly Networking Group

Time Audit



Step 2: Identify 3 things that you can Stop doing to findyourself some time.

Examples:- Limit email/Facebook/blogs/phone to set times.Such as 9am, 12pm, 4pm.- Stop watching T.V. Period.Alternative? 1 hour duringthe week and weekendevenings if you happento be home.- Quit with the multiple ‘snooze’and just set your alarm forwhen you need to get up(ideally 7.5 hours from whenyou went to bed).

Step 3: Identify 3 things that you can Start doing to findyourself some time.

Examples:- Make multiple meals ata time, portion and freeze.- Line appointments up afteryour scheduled trainingsessions’ finish time to ensureyou power through it.- Block tasks rather thanmulti-tasking. (bill paying,email, phone calls)- After you’ve planned yourmeals - do a weekly shop,rather than daily. Better yetorder your weeklystaples online.- Get to bed 7.5 hours beforethe best time for you to wakeup. Too often we hang aboutstaying up when we’re tiredand ineffective and couldinstead be getting the greatnights sleep that will see usbouncing outta bed first thingin the am!

3 things to stop and 3 to start are just a guideline so stick with it until you’ve been able to allocate your 6 hours to dedicate to exercise and meal planning/shopping/preparation.

Final step in our day of preparation is to actually do your 1st Big Shop for the week to come.

You’re going to be refining your nutrition over the days and weeks to come, but here are some guidelines to start with:

FREE FIBROUS VEG.(Will make up the bulk of your shop)• Broccoli, Cauliflower, Kale, Cabbage, Brussel

Sprouts, Spinach• Rocket, Capsicum, Zucchini, Asparagus, Green

Beans, Cucumber• Mushroom, Lettuce Varieties, Snow Peas, Tomato

(fruit), Celery• Leek, Eggplant, Onion, Spring Onion, Peas etc.• Garlic, Ginger, Chilli, all fresh/dried Herbs

STARCHY VEG AND OTHER ONE INGREDIENT CARBS.(Including Fruit and Legumes)• Sweet potato, Potato, Corn, Pumpkin, Carrot,

Turnip, Yam etc.• Oats (steel cut not with added fruit or quick oats)• Legumes (such as various beans, lentils,

chickpeas)• Berries, Apples, Melon, Grapefruit etc.

PLANT BASED PROTEIN. • Vegan Protein Powder (no whey, no soy)• Hemp, Chia, Pumpkin seeds etc.• Nutritional yeast, Spirulina• Nuts and Nut butters (ideally nothing added)• Quinoa and Chickpeas

GORGEOUS GOOD FATS.• Coconut, Olive, Avocado,

Macadamia, Flaxseed oil• Nut and Seed butters (ideally

nothing added), Nuts, Seeds• Avocado, Olives



Plant Strong Jumpstart Day 1 Actions

It’s time to get undeniably clear on your Goal.

My present tense, personal and positive goal. It is on or before_______________________________________ and I am______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

My clearly defined evidence procedure - How will I know when I have achieved this? ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

What is the feedback I will be measuring to ensure I’m on track? How often? (photo, weigh-in girth etc.)_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

For what purpose do I want this? What will this mean to me and those I love - to my ideal life?_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

My values in order of importance_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

_____________________________________________________________________________________________________________________

Your Goal




How achieving my goal will support and enrich my daily experience of each of my personal values.

V1___________________________________________________________________________________________________________

______________________________________________________________________________________________________________

_________________________________________________________________________________________________________

V2___________________________________________________________________________________________________________

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V3___________________________________________________________________________________________________________

______________________________________________________________________________________________________________

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V4___________________________________________________________________________________________________________

______________________________________________________________________________________________________________

_________________________________________________________________________________________________________

V5___________________________________________________________________________________________________________

______________________________________________________________________________________________________________

_________________________________________________________________________________________________________

V6___________________________________________________________________________________________________________

______________________________________________________________________________________________________________

_________________________________________________________________________________________________________

Your Values




Step 1: Identify the Big Rocks in your life you want to Continue._____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

Step 2: Indentify 3 things that you can Stop doing to find yourself some time._____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

Hours created:_____________

Step 3: Indentify 3 things that you can Stop doing to find yourself some time._____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

_____________________________________________________________________________________________________________

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Time Audit. You’re going to create 6 hours a week. Dedicated solely and undeniably to the attainment of your goal.

Your Time



Welcome to Day 2 of the Plant Strong Jumpstart

Yesterday we lay the foundations.You got crystal clear on exactly what achieving your health goal will mean to you and to those you love.Now it’s my job to give you proof EARLY ON that this Will Work For You.I’m bringing out the big guns.

Big Results = Big Commitment and I’m glad I’ve got yours!

Let’s get your energy levels soaring and your body fat % plummeting by

You’re going to counter any Hormone Imbalances related to insulin sensitivity. This leads to stubborn fat stores in the love-handles and also lower back fat. It results from years of (over) consuming highly processed carbs.

You’re going to utilize the Thermic Effect of Food. That’s the amount of energy your body uses to metabolize food. Protein has the highest at up to 30%. A general rule is the more natural the food is, the harder your body will work to process it - and that’s a good thing. Fake, processed, sugary and fatty foods elicit the lowest thermic effect at around 3%.

EAT: Non-starchy vegetables, your best sourceof micronutrients and fiber. Also, the carbs recommendedin yesterdays shopping list. If you don’t enjoy eatinga particular carb then there’s no need to include it.You’ll get adequate carbs from increased veggies and alsoyour treats which we include on the weekend.That means no processed, nutritionally void carbs.

Ensure your only carbs come in the formof whole foods.

Cutting Refined Carbs Monday to Friday.Here’s What You’ll Shed andHow Long It’ll Take:

The more processed carbs you’ve been including in your diet the more dramatic your weight loss will be.

Additionally you will loose some water weight as each 1gm of carbs allows your body to store 3mls of water. It’s important to remain well hydrated - this will help counter any headaches that you may experience.

Side note: Aim for at least 8 glasses of water a day (more as required when exercising). Water helps your body function better & is also one of natures natural appetite suppressants. Dehydration can lead to water retention & bloating (as your body will hold onto whatever water it does get - similar to the starvation response with food) AND also Slows Down Fat Loss via sub-optimal kidney & liver function.

Here’s Why:

Here’s What I Want You To Do:



ELIMINATE: Cereal (except for steel cut oats),Bread (except for sprouted grain),Yoghurt (except for Vegan yoghurt)and all the usual super-processed suspects.* Except on your Cheat Day :) *

Utilize the to best times to eat carbs.The two times when your body is best primed to not store carbsas fat:

First thing in the morning. In the hour or two followingan intense workout. Want to take it to another level?Combine the two and enjoy your carbs after your intensemorning work-out, when your body is just waiting to suck themup for recovery, replenishment and to assist in muscle growth

IMPORTANT CONSIDERATION: For the first couple of weeks you may feel lethargic as your body adapts to using fat forprimary fuel rather than carbs. This will pass!

Exactly What To Eat?

Do this now: Start A Food Diary.

Today I’d like you to document both yesterday’s and today’s food and to decide on the system that will be most efficient for you to stick with through-out the 30 days. Pen and paper? Plant Strong Fuel Log? On mass at the end of each day or as you go? You’ll be recording your food, drink and emotions/ energy levels surrounding both for 30 days.

To put it in perspective that’s < .1% of 75 years.

To emphasize the importance.

Roughly 97.4% of my clients with a fat loss goal tell me they eat ‘healthy’. When we drill down on their nutrition the fact is they Lie To Themselves. They are far from as focused and disciplined at providing their body Consistently with clean, quality fuel as they thought. You need to see it for yourself though.

A Food Diary filled in with accurate quantities will reveal those ‘healthy’ trigger foods that once you start eating you find it hard to stop.

Day 7 has your Go2Dinners sorted.Beyond that check out this Low Carb High Protein Vegan Meal Plan series:Low Carb High Protein Vegan Meal Plan (Part 1)Low Carb High Protein Vegan Meal Plan (Part 2)Low Carb High Protein Vegan Meal Plan (Part 3)Low Carb High Protein Vegan Meal Plan (Part 4)Low Carb High Protein Vegan Meal Plan (Part 5)

Have you clicked on yourEMAIL CONFIRMATION LINK

to receive your daily bonus supporting info?Day 2 includes my popular eBook:

15 Easy, Lean, CleanLOW CARB VEGO

switches for your favourite carbie creations.

http://strongbodygreenplanet.com/391-low-carb-high-protein-vegan-meal-plan-part-1

http://strongbodygreenplanet.com/394-low-carb-high-protein-vegan-meal-plan-part-2

http://strongbodygreenplanet.com/395-low-carb-high-protein-vegan-meal-plan-part-3/


http://strongbodygreenplanet.com/398-low-carb-high-protein-vegan-dinner-part-5/

strongbodygreenplanet.com

strongbodygreenplanet.com




Mindset and internal motivation are locked and loaded. That was the most important part of this 30 Day Jumpstart.

95% of people with a fat loss (Body Gain!) goalwho focus on diet and exercise alone will fail

6 days you move.1 day you enjoya well deserved rest.

We’ll get to ‘what’ exactlyto do soon. For now, I’m happyfor 30 minutes dedicatedto anything active.

On day 1 you ‘found’ 6 hours.Now is the time to schedule inhalf of that as 30 minuteexercise sessions,6 days a week.

Think of them like importantbusiness appointments withyourself. They can’t be movedand you must not run latefor them. Also plan yourstrategies for obstacles such asbad weather or a cancellingtraining partner.In advance.Each day you complete yourexercise tick it onyour Plant Strong Calendar.

You’re filling in your food dairy and you’ve cut refined carbs.

Now for the results that you’ll soon be enjoying to be sustainable it’s time to make exercising regularly part of your weekly routine.

Yes, this is the 30 Day Plant Strong Jumpstart however exercise willmake your best eating decisions easier.

The Most Important Thing: is not the hours you spend moving rather the importance you place on making time to exercise daily.It’s about creating a lifestyle HABIT. Prioritising your health. Regardless of the circumstances that are happening around you.

I’m taking away the decision making process to make it easier. Too many times the “Will I, won’t I?” leads to “I’ll do it tomorrow.”So let’s make it non-negotiable.

Never base training on how you feel base it on the schedule that is propelling you towards your goal. Let nothing except a genuine emergency come between you and your scheduled exercise. In the case of a genuine emergency, always make up the session you missed.

A good habit is hard to make yet easy to keep. While a bad habit is easy to make yet hard to keep. Your habits - those things you perform automatically without much conscious effort or thought - need to support your ideal health.

Day 3’s mission is to MOVE 30 minutesa day Monday - Saturday.




Time to enlist the help of those closest to you. Yes, it’s getting real when I ask you to share your goal with the 5 people closest to you. Time and time again studies have shown that for sustainability you need a support network. The people closest to you will either help or hinder you.

To help they need to know what your intention is. So share it.

Accountability is a powerful tool for success. When you start a training program & tell no one about it - how much easier is it to have that little cheat, or to skip that training session?

For sure it involves stepping out of your comfort zone! However your comfort zone isn’t safe… in contrast, it’s boring-STUCK-status-quo.

Please tag me when you share your goal on social media and I’ll have your back!

Accountability and support are our focus for today.

If those you spend the most time with either feed your strengths or your weakness’s... then maximize your time with people who have similar goals or who are already there and are a source of inspiration to you

- Create your own blog and post your meals, especially pictures there.

- If you are a financially driven person, decide on a charity of your choice and commit to donating a set amount for any deviation to your planned training or nutrition.

- (hard core!) Email a friend your most unflattering before picture - no skin no win with the specific instructions to post it on Facebook (or where-ever holds most social accountability for you) if there isn’t a noticeable improvement at the end of 30 days.

@strongbodygreenplanet @brainb4body

Want to take it to another level?

https://www.instagram.com/strongbodygreenplanet/

https://twitter.com/Brainb4Body




Today is about ensuring your house is a Trigger Free Zone.I’m talking about those foods that once you start you can’t stop. We All Have Them. It’s a simple case of if it’s not in the house you can’t demolish it! My intention is that you create the environment that makes it easy to succeed.

No trigger food in the house= Zero reason to feel guiltat eating aforementioned tricky trigger food.

If you have trigger foodsat work they need to go too.

Make it easy on yourselfand take comfort in theknowledge that you canenjoy ANY of these foodson your weekly Cheat Day.Guilt. FREE.

Whenever you reduce something (dairy and starchy carbs) it’s important to ensure you don’t feel deprived. I want you to still enjoy appetizing, satisfying meals so amp up the volume with your fibrous veggies (those on your day 1 shopping list).

Veggies have a low caloric density (you can eat lots for few calories) and are also fibre rich which will keep you feeling fuller longer. Aim for a rainbow of colours as the micronutrients this will give you actually fight cravings. Yes, those cravings aren’t because you need a sugar hit.It’s your body telling you you’re missing out on the vital nutrients it needs to stay healthy and function efficiently. Your mind will literally scream at your stomach to eat more - and unless you chose nutritious fuel the same cruel craving cycle will continue.

The lactose (naturally occurring simple sugar) in dairy can cause bloating, cramps, water retention and puffiness dependent on how well your body tolerates/digest’s it. Even if you have zero or minimal lactose intolerance the simple carbohydrates in dairy are best kept toa minimum in favour of complex carbs (those on your day 1 shopping list).

This is the level I Need to take it to as I’m an emotional eater and have lots of trigger foods... so even healthy, nutritious foods can result in excess consumption if I let them hang-outat home.

• Multi-grain bread. (eaten on the weekend) Kept. In. The. Freezer.• Nuts. (true trigger trouble) They’re banished from home and I buy them one portion at a time.• Nut butter. (I buy peanut Even though I think cashew/almond/pecan is better I can’t trust myself

to not attack the jar with a fork) This is also a good trick for anyone that has family/flatmates who choose to eat biscuits/chocolate - find a flavour they still enjoy that you’re less tempted by.

• Red Wine. If I have an open bottle at home it’s eyeing me off each night. Nagging At Me. Easier to simply enjoy it on a planned night out.




We’re delving deeper into the mindset side of healthy living today. Certainly one of my favourite tools when it comes to - well Life in general - for today’s purpose, eating and exercising to create your best plant strong body, is.

The. Reframe.

If your gut reaction is that’s just airy fairy feel-good talk, my question to you is do you want to make keeping this hot, healthy body you’re creating EASY on yourself or a Constant Battle?I want to make it as easy as I can for myself.

To Clarify: the workouts aren’t easy. Prioritising time to plan my meals Is not easy. However, the daily decisions I make to DO exactly the above - are easy. It wasn’t always the case.Reframes are one of the tools I use consciously to train my mind to think in the way that most supports me getting my workout groove on. Or eating awesome plant strong food.

After making the conscious decision enough times it becomes unconscious

So alone the learning curve you will progress from:• Unconscious Incompetence: I’ve just bumped you off that if you’re starting to become aware of

the self-talk you have that limits your inclination to eat and train as you would want to to get the best possible results.

• Conscious Incompetence: Your reframes are going to feel a little contrived for a while.Stick. With. It.

• Conscious Competence: You’re becoming aware that the way you’re consciously training your mind is really starting to benefit you.

• Unconscious Competence: The End Game! You ‘naturally’ think in the way that supports your ideal health. Thoughts => Decisions => Actions => the Results you want.

Here are 2 questions to get the ball rolling;(1st write your current natural response.Next reframe to a more helpful response.)

“What is Exercise to me?” ________________________________________________________________Reframe: ________________________________________________________________________________“What is Plant Strong Food to me?” _______________________________________________________Reframe: _______________________________________________________________________________




that are just as easy, and at least as enjoyable - that you can throw together without a second thought. Let’s make ‘auto-pilot’ supportive of your goal.

I’ve included 3 examples for you to check out. Perhaps they’ll work for you as is or they might be a starting point to come up with your own 3 G2D.

Here are some quick points to consider:

• Focus on lean protein, some good fat| and a variety of fibrous veggies.

• Aim for the veggies to account for 2/3’s of your plate.

• Where ever possible make a meal on mass and stock up your freezer.

• Choose meals that are satisfying as is and can have starchy carbs added easily for those in your family who may not want to lose fat (no need to cook 2 separate meals, make it easy on yourself)

SO, the thing is to

Planning these 3 G2Dis creating a ‘friction-free’environment. The less youhave to think when you gethome late from a hectic daythe easier it will be to succeed.

Putting the preparationtime in now will save youtime and frustrationin the future.

Even the most disciplinedperson will be susceptibleto a poor food choiceif that’s the only option.

As Brain Tracy says Proper Prior Planning Prevents Poor Performance. All too often I hear of poor nutritional choices made purely out of convenience. Generally the choice that’s going to propel you towards your ideal body tastes better than the quick-and-easy-salty-fatty-carby fix. It certainly leaves you feeling better After eating. (we can agree on that even if we’re not yet agreeing on the taste factor can’t we?)

Come up with 3 ‘Go to dinners’



This will make around 9 cups so is perfect to make on a Sunday and freeze for the week.

750gm mixed veg (Ilike cubed eggplant, cauli and zucchini)1 cup of sliced onion1 sliced red capsicum3 minced cloves garlic1/2 teaspoon chili powder1 teaspoon dried oregano (or fresh equivalent)1 teaspoon dried basil

(or fresh equivalent)1 400gm can chick peas (drained)1 400gm can black beans (drained)2 large chopped tomatoes1 cup low sodium vegetable stock1-2 tablespoons olive / coconut oil celtic sea salt and pepper

In a pan, use 1-2 tablespoons olive / coconut oil as needed to cook the mixed veg + capsicum, onion, garlic for 5-6 mins, until it is almost cooked. Transfer everything in a big casserole dish. Add chili powder, basil, oregano, beans, tomatoes, stock, salt and pepper.Bring to a boil. Reduce intensity and stir for 20 min or desiredthickness.To serve (per serve) stir in 1 tablespoon of nutritional yeast.Serve with side of green veggies. Any combination broccoli,asparagus, green beans, spinach, brussels.

Plant Strong Jumpstart Day 7 G2D Recipes

Vegan Chilli On MassKale Crisp, Baby Cos and Cashew Cheese NACHOSAlternative:Cover a large plate with anouter ring of crispy kale chipsfollowed by a ring of baby coslettuce leaves. Add the chillimix to the centre of the plate.Sprinkle over sliced cherrytomatoes, sliced olives, slicedspring onion, fresh corn and1 tablespoon of hemp seeds.Top with guacamole andfinish with cashew cheese.

Complete recipe here:

A great meal to make on mass and freeze in batches. This recipeis for 3-4 serves.

8 cups vegetable stock (the best quality you can find / make)1 large head of broccoli12 green beans12 asparagus spears2 medium roughly chopped zucchini1 medium chopped leek (white part only)1 medium chopped brown onion1/4 cup chopped celery1/4 cup raw macadamia nuts soaked

The Green Machine Soup




4-5 cloves freshly chopped garlic1-2 tablespoons olive oil1/2 teaspoon Celtic sea salt

Optional tasty toppings per serve: a tablespoon of nutritional yeast, a tablespoon of hempseeds, 6 roasted pecans.Saute the onion, leek and garlic in the oil for a couple of minutes until soft and translucent. Addthe celery and zucchini and saute for a few more minutes. Add in the green beans, asparagus,broccoli and vegetable broth and bring to the boil. Simmer for around 20 minutes. Add themacadamia nuts and puree in batches.To serve stir in a tablespoon of nutritional yeast, sprinkle over a tablespoon of hemp seeds andfinish with 6 roasted pecans.

I’m a huge mushroom fan however if you’re not you can absolutely make a batch of burger patties and have them with salad instead or even with another veg as a burger roll substitute such as perhaps baked rounds of eggplant.

For the burger patties (makes 4-8 dependant on how big you like them),• 2 400g canned chickpeas• 2 tablespoons psyllium husks• 1 carrot, grated• 1 onion, diced• 1 cup fresh kale finely chopped• 6 garlic cloves, crushed• 4 tablespoons chickpea flour, or

any other type of flour

• 1 teaspoon sweet paprika• 1/2 teaspoon ground cumin• Sea salt and freshly ground

pepper, to taste• 2 tablespoons tahini• olive / coconut oil (3-4 tablespoons)

for frying

Blend chickpeas in the food processor till they have a paste-like consistency. Transfer to a large bowl and mix in all the other ingredients, except the oil. Heat some oil in a non-stick frying pan. Make the patties 2-3 tablespoons per patty. Fry them 2-3 minutes on each side or till cooked. Drain the falafel patties on a plate covered with a paper towel to absorb excess oil.

Other ingredients per serve by order of assembly,• 2 cooked Portobello caps, one

spread with vegan basil pesto• 2 thick slices of tomato and some

thin slices of red onion• 1 handful of rocket or baby spinach

• Felafel (or your fav) burger pattie• 1 thick slice of eggplant• 1/4 avocado mashed with a

little fresh coriander• Optional: a tablespoon of hummus

Prepare salad veg (rocket, tomato, onion) and mash coriander into avocado. Brush the eggplant and mushrooms with a little olive oil and season with salt and pepper. BBQ or grill. Assemble as above. These are great with Brussel or Kale crisps.

Felafel Portobello Burger




Day of preparation

Cut refined carbs monday to friday

Move 30 minutes a day monday to saturday

Accountability and support

Ensuring Your House Is A Trigger Free Zone.

The Reframe. 3 ‘Go to dinners’

Week 2


Include lean protein in your 3 main meals

Resistance training

Double your fibrous veg

Fit challenge day

Schedule a weekly group

training or forum support

3 ‘Go to breakies’

Today is cheat day


“Those you spend the most time with will either feed your strengths or your weakness’s.”




Welcome to Day 8 of the Plant Strong Jumpstart.

Remember the Thermic Effect of Food? That’s the amountof energy your body uses to metabolize food. Great.You’ll remember Protein has the highest at up to 30%.Use Food To Melt Fat! In addition protein is used by yourbody to repair damaged muscle, bone, skin, teeth and hair.This fuel for your muscles creates an anabolic hormonalenvironment suited to both muscle building and fat burning.As protein can’t be stored in the body it needs to be eatenwith every meal.

FACT: Because muscle is metabolically active tissue,increasing your lean muscle mass is The Most Effective WayTo Increase Your Metabolism (some will argue the Only way).

EAT: Lean protein with breakfast, lunch and dinner.Best of the best?Complete proteins that contain all the essential and nonessential amino acids in the exact amounts required by your body for growth.

Day 8 is simply about includinglean protein in your 3 main meals.

Vegan Protein:• Vegan Protein Powder

(Brown rice, Hemp, Pea. No whey, no soy).

• Hemp, chia, pumpkin and other seeds.

• Nutritional yeast, Spirulina. Dulse flakes.

• Nuts and nut butters (nothing added).

• Quinoa. Legumes such as chickpeas, beans and lentils(in moderation as they count as a high value carb as well as a protein).

Side note:Natural food is best,however I’ve includedprotein powder as it’sconvenient.

As with anything thegood plan you followwill get better resultsthan the perfect planyou fall off.

By all meansincorporate proteinpowder wherenecessary, howeverdo remember thatyour digestive systemwas built to digest food(not liquids all day)so to maximize thethermic effect of foodprioritize whole foods.

In an industry full of contradictions one of the few things almost everyone can agree on is the importance of protein.

Now that’s a different matter! This challenge is about simple and effective.Exact Quantities

Here’s What I Want You To Do:

Here’s Why:


23 • 30 DAY PLANT STRONG JUMPSTART23 • 30 DAY PLANT STRONG JUMPSTART

After some ideas?MODERATE:Fake and processed pretend meats.Cheap and nasty takeaway.

You know it ...just toreinforce, plant based eating CAN be done with a reliance on delicious primarily one ingredient nutritious foods OR the reverse.

You’re doing awesome,I need you to stay strong and stay focused and know that if you so choose you’ll be able to enjoy any of those foods on your next cheat day.

Let’s earn it though.

Here’s What You’ll Experience:You’ll feel fuller for longer because protein is satisfying.Increasing your protein intake will speed up the fat lossprocess;

• by ensuring against the loss of metabolically active lean muscle while you reduce your carb consumption.

• because it has the highest thermic effect of any food and your body has to work harder to digest, process and utilize it.

• too much of any food can be stored as fat however protein is less likely than any other macro-nutrient to be converted to fat.

Check out these posts:Healthy Vegetarian Eating (step by step):

High Protein Low Carb Vegetarian (my day on a plate):5 Ways To Eat Less Meat Without Sacrificing Protein:

http://strongbodygreenplanet.com/339-healthy-vegetarian-eating-step-by-step

http://strongbodygreenplanet.com/346-high-protein-low-carb-vegetarian-my-day-on-a-plate/

http://strongbodygreenplanet.com/336-5-ways-to-eat-less-meat-without-sacrificing-protein/




Increasing your LEAN muscle mass is the biggest factor you have control over to increase your metabolism. Ladies - lifting weights is not going to bulk you up...eating pizza will bulk you up! Lean muscle will make you look smaller and tighter...the bulk only comes from a layer of fat over your muscle. Yes it’s true some ‘body-types’ build muscle more easily (can you feel my friendly jealousy you mesomorph genetic freaks!) however, I am yet to meet even the genetically gifted mesomorph who claimed of being ‘bulky’ and couldn’t afford to shift some fat.

Basically this means you will get a lot of work done in a short time by combining supersets or circuits of full body exercises, designed so non-competing muscle groups follow each other, with incomplete recovery. (Read: you’re going to get your heart rate up and work really hard)

The program I’ve put together for you is exactly what you need to reap the benefits of MRT.It’s short and effective. No flash equipment. Easily done first thing in the morning or even after the kids have gone to bed.

(if you’re used to 45-60 minutes -fab- just ensure you’re working at a high intensity

Perhaps the most under-rated component of creating a plant strong body you love.

Resistance Training.

Here’s Why:

Here’s What I Want You To Do:Dedicate 2 of your 30 minute exercise

sessions to lifting weights.

The Best of the Best?Metabolic. Resistance. Training.



Seriously. If a work-out is going to be effective, it’s Hard. AND ...the higher the intensity of your session the longer period of time after your session finishes your metabolism will stay elevated BURNING MORE FAT.

Who wants to burn fat while you’re out for lunch? Chilling with a good book? Helping your kids with their homework? It’s all about pushing yourself during your session so you get maximum benefit (that’s Maximal Fat Burning) after your session.

Decide NOW which 2 days you’re going to do your fat annihilating MRT.

They need to be at least 1 day about - ideally 2. Update your training plan and let’s check out one of my fav equipment free MRT programs...

• WALK-OUT (6 reps each leg - optional 6 extra push ups on rep #6 of each leg)

• SPLIT SQUAT PYRAMID with HOLD (8 reps each side with 5 second hold at the bottom position.

Here’s the killer, I want you to pyramid down from 8 to 1 with the first leg before you swap to the second leg! So say you start with the right leg, that’s 8 reps with a 5 sec hold on rep #8, then 7 reps with a 5 sec hold on rep 7, then 6 reps with a 5 sec hold on rep 6… and so on.

• SIDE PLANK with ELBOW TO KNEE TAP, HIP DIP, TOE TAP (10 reps each side)

• BODY WEIGHT GET UP (12 reps)• OBLIQUE V-UP (14 reps)• SUMO IN OUT JUMP SQUAT (16 reps)• SIDE PLANK LEG RAISE (18 reps each side)• Circuit Style. 2-4 circuits.

Sweat!That’s fat crying. Embrace it.

Here’s What You’ll Experience:

WALK-OUT

Here’s a link to the VIDEO of this equipment freeMRT workout:

As a member of the Strong Body Green Planet community you’ll know monthly workouts at beginner, intermediate and advanced levels are released the first Thursday of the month. Weekly workouts are released mid week.

After some more ideas?Check out these posts:Fav Workout This Week #1 (video included):

The Anti-Cardio Workout:

Fav Workout This Week… with a difference:

https://vimeo.com/119618157

https://brainb4body.leadpages.co/healthification/

https://brainb4body.leadpages.co/healthification/

http://strongbodygreenplanet.com/204-thursday-training-fav-work-out-this-week-1/



http://strongbodygreenplanet.com/149-thursday-training-the-anti-cardio-work-out/

http://strongbodygreenplanet.com/149-thursday-training-the-anti-cardio-work-out/

http://strongbodygreenplanet.com/259-thursday-training-fav-work-out-this-week-with-a-difference/






Whenever you reduce something (meat, eggs, dairy and refined carbs)it’s important to ensure you don’t feel deprived. I want you to still enjoy appetising, satisfying meals so amp up the volume with your fibrous veggies (those on your day 1 shopping list).

Veggies have a low caloric density (you can eat lots for few calories) and are also fibre rich which will keep you feeling fuller longer. Aim for a rainbow of colours as the micronutrients this will give you actually fight cravings. Yes, those cravings aren’t because you need a sugar hit. It’s your body telling you you’re missing out on the vital nutrients it needs to stay healthy and function efficiently. Your mind will literally scream at your stomach to eat more - and unless you chose nutritious fuel the same cruel craving cycle will continue.

Here’s Why:EAT: Fibrous vegetables, your best source of micronutrients and fiber. (the recommended amount of fiber is 35 grams per day)

• - Build meals around a rainbow of veggies. (fill half your plate or better with veg)

• - Keep the more starchy carbs to a minimum. (and simple carbs to treat day) In each meal half the normal amount of carbs or starch you’d eat AND double up on veggies instead. No less food, just a little carb swap.

At LEAST 1/2: Your Intake of soy. Our stress filled, toxin filled world is rampant with substances that mimic the effectof estrogen in our body. If estrogen gets outta whack it can lead to extra fat storage in estrogen sensitive areas such as HIPS & THIGHS :(

One such substance? Soy

The #1 thing I’ve done in 20 years of training to fight My Thigh Fat...Is Drastically Cut Soy.

Luckily the Cruciferous family of veggies have SUPER-veggie abilities to create a balanceagain. Your slim thigh friends? Broccoli, kale, brussels, cauliflower & cabbage.(if I go from 1 litre of soy milk and 200gm of tofu a day to zero soy a day - you can too!)

Quality Fuel is todays focus. I’m going to keep it simple. Simple. Effective...not necessarily easy. Your choice is to focus on the pain of the ‘hard work’ involved or to focus on pleasure that the results for your commitment will allow you to experience. So, onwards

Day 10 and it’s time to Double Your Fibrous Veggies.




Today is Fit Challenge day.

It’s vital to have a focus beyond the way your body looks. Tracking your progress in the way your body performs is going to ignite your competitive edge to push beyond your past achievements.

You’re going to redo your fit challenge on day 30. However if you’d like to work it into your routine more regularly that’s fantastic. Each time you do, get your previous scores, load up your favourite tunes (Day 22) and if you’re game post your score in the discussion section for Day 11 of the 30 DayPlant Strong Jumpstart Tracker!

Aim for at least one personal best each time you do this challenge and know that as you improve your performance, your physique will improve as well.

In a few weeks time your increases in strength and fitness will have snuck up on you.

Or perhaps they’ll blow you away!

The important thing is you’ll only know how much you’ve improved if you take the time to find out exactly what you’re starting with. (like that photo you took on day 1 yeah?)

This Fit Challenge is also a fantastic fat burning work-out for your time-poor/zero-equipment days. (just complete it 2-4 times with a 45 second rest at the end of each full circuit)

The structure is 60 seconds on and as quick as you can to write your number and start the next exercise. (for the fit challenge complete 1 full circuit)

• Burpee• Tricep dip• Tap Tap lunge

(reverse lunge alternative for less impact)

• Mountain climber• Prisoner sumo squat

with leg raise.• Walking prone, push up,

bungee, squat jump.• High knees• Prone hold

(forearms and toes). If this is too hard drop to forearms and knees for the remainder and record only the time you got on your forearms and toes.




This may instantly appeal. Or not. I’m going to request that you trust me (it’s been almost2 weeks!) Today is about growing your support network and injecting some fun into exercise.It’s time to

or even line up a Regular-Non-Negotiable walk or session at the gym with a friend.

schedule a weekly Group Training or Team Sport

Perhaps you are competitive and will work harder in a group (that’s not me!)

Maybe you like to be ‘tricked’ into sweating when exercise is a ‘game’ (again, doesn’t do it for me)

Definitely though you will benefit from knowing that othersare going through the same challenges as you. It’s inspiringto see others make progress. It’s encouraging to have themchampion you - when you’re smashing it AND also whenyou’re having one of ‘those’ days

(ideally within the ‘My Weekly Actions’ accountability thread!)It’s there to foster encouragement, discipline, and accountability. The valuable education and support comes every bit as much from the other Strong Body Green Planet Community members as it does from me.

The Agreement: 1/2 - 1 hour to yourself every day, to be used for exercise. Be ready to reciprocate the agreement. Your health is in their best interests. You’ll also be acting as a role model to the people you love most.

It’s also surprisingly the power of ‘not wanting to let the team’ down can get your A into G so to speak. It’d be great if ‘making the time for you’ was always a priority however sometimes it’s harder to say No to others than it is to yourself.

Side point....That is one of the manyreasons having a PersonalTrainer can be so beneficial.

• Not that we work you harder in less time.

• Or design a more balanced, safe, effective program.

• Or educate, encourage and support you.

• Or count really well.

We can do all that(ok, maybe not the counting)but having the commitmentto a regular appointmentespecially with skin in thegame (that’s the cash youwould waste if you choseto stand up your trainer)makes a Huge difference.

Join the conversation within the SBGP Community:

Come to an Agreement with Your Family.

http://community.strongbodygreenplanet.com/login/?redirect=%2F

http://community.strongbodygreenplanet.com/login/?redirect=%2F




Today is another planning day.

whichever you feel is toughest to eat the nutritious plant strong food you know will get you the results you want & plan 3 Go To choices.

My examples are Breakfasts however if you want to focus on Lunch first and want some inspiration, check out Day 19 and I’ll see you back here in 6 days to see if we can refineyour breakfasts too.

Choose another main meal

Before I share my ‘best possible start’ options here are some quick points to consider

when designing your own breakie:Eating the best possible breakfast not only fuels your body well, more importantly on a psychological level you begin your day on a positive rather than defeated or disappointed.

It’s the same as getting your exercise done first thing - you get to feel happy with yourself rather than guilty AND the likelihood is strong that you’ll want to give your body quality food for the rest of the day too.

Before I share my ‘best possible start’ options here are some quick points to consider whendesigning your own breakie:

• You eliminated the refined carbs on day 2 so cereal or any of the other modern day culprits such as muffins, pastries, banana bread will not feature.

• Include a quality protein to keep you satisfied and fuller for longer. Great options include a smoothie or juice protein pimped with a quality vegan protein powder (great with steel cut oats too). Or perhaps a power bowl with plenty of seeds and nuts.

• Include fiber (from whole foods such as black beans, flax seeds, berries, or sprouted grain bread not the ‘assembly-line fiber injected’ fake bars and cereals that we ditched early on)

• Include veggies. Sadly veggies like protein are off the breakie menu too often. Aside from fueling your body with vital micronutrients it is impossible to get fat eating veggies.



Plant Strong Jumpstart Day 13 G2B Recipes

The Green Machine Smoothie.handful of kalea large’ish broccoli stem or handful of baby spinach1/4 cucumber1/2 teaspoon Spirulina1/2 medium green apple or pear50 grams fresh / frozen raspberries or strawberries300 mils water1 scoop vegan protein powder

Optional: 1/4 avocado.Blend all ingredients.

Funky Monkey.handful of baby spinach1/2 a small zucchini1 tablespoon hemp seeds30 grams raw cashews1/4 mango200 mils unsweetened almond milk plus 100 mils water1 scoop vegan chocolate protein powder

Optional: 1 medjool date to sweeten.

Blend all ingredients.



Plant Strong Jumpstart Day 13 G2B Recipes

Protein Pimped Porridge.

1/4 cup organic steal cut oats200 mils unsweetened almond milk or water1 scoop vegan chocolate protein powder1 tablespoon chia seeds5 raw or roasted pecans, roughly chopped

Optional: cacao nibs, grated apple, a drizzle of almond butter.

Mix all ingredients except nuts in a jar or other container with a lid. Cover and refrigerate for a few hours or overnight.Alternatively cook via your desired method. Add nuts (and any optional extras) just before eating.

(good for training days)

Time Saving Tactic!Smoothies are perfect to make on mass on the weekend. Simply wash and chop your veg and fruit and place in small freezer bags. It’s then just a matter of adding liquid and protein powder + any other extras each morning.

Some More Vegan Breakfast Alternatives?Check out: Low Carb High Protein Vegan Meal Plan (Part 1)

Tomorrow Is Cheat Meal Day!






Your. Lucky. Day!

You get to Eat Whatever You Want. The plan is to lock and load a set day each week Every Week where you enjoy whatever you’ve been craving all week. Zero Guilt.

Today is CHEAT MEAL DAY.

Hormonally there is huge fat burning benefit to this tactic.

Emotionally, there is something really comforting about knowing that you’re only ever a few days away from eating whatever you want and also knowing that it won’t ‘ruin your diet’. Nothing is ‘off limits’ for ever. The cheat meal is the tactic that allows clean plant strong eating to be sustainable long term.It’s part of the Plan.

To lose weight you need to be in calorie deficit. Sounds simple? However, when you decrease your calorie intake it mess’s with an important fat-burning hormone called leptin. It only takes roughly a week of moderate dieting for leptin levels to drop off significantly. Low leptin = stalled fat burning.

Plateau anyone?

This is where less food and more exercise is thankfully Not the answer. Your solution is to strategically introduce a day of overfeeding (cheating!) and leptin rapidly reaches it’s baseline again.

Not only does the cherished cheat meal reset your emotional focus because you know you can count on it each week – it also resets your metabolism. Now the possibilities with cheating and also fasting protocols are limitless. What we’re looking for in this 30 day jumpstart is to initiate a habit that can be refined. That said, my approach is fairly moderate.

That is 100% YOUR choice. For those of us that choose to be vego or vegan for ethic reasons then it’s likely we won’t want to change that. However zero judgement. Everything counts. If once a week you want to return to a non vego / vegan fav then give it a try. I would say whatever you choose make it as quality as possible. Cheap and nasty fast food (be it meat or plant based) is just going to feed the craving cycle you’ve been avoiding for the past 14 days.ENJOY!

Here’s Why

Does it have to stay Plant Based?




Interval Training

Choose a reward

Find a person to model

Make one social catch up more active

3 ‘Go to lunches’

3 food diary upgrades

Increase your incidental exercise


“Action expresses priorities.” -Mohandas Gandhi

Week 3





There’s been a lot to implement so far and after today it’ll be more about refining and fine tuning the skills and attitudes that are going to make your fit, healthy plant strong lifestyle just ‘happen’ naturally and easily.

Congratulations on your arrival at the 1/2 way mark.

The kicker for me?EVERY athlete, sports modelor person of supreme-body inspiration to me does some form of H.I.I.T.

I accept that it gets me theresults I want and that’s what I focus on.

Now H.I.I.T. can be completedon a machine at the gym,running, skipping or even as a body weight circuit with zero equipment.

The choice is yours.If you are a beginner, please start conservatively. But if youhave been working out for a while, the next 3 weeks are your time to step your workouts up a notch.

Ok. Decide NOW which 2 daysyou’re going to do your fat blasting H.I.I.T. They will ideally be a day or two apart.Update your training plan and let’s check out the 30 Day Plant Strong H.I.I.T program…

First though it’s time to introduce

I’m yet to meet the person who wants less time or has a burning desire to do more long slow cardio.

It’s time to quit treadmill trudging and amp up your cardio intensity with sprint intervals. (and ‘sprint’ does not have to mean running)

We’re back to the after-burn...the pursuit of a work-outthat will provide you with maximal post exercise fat-burning

Now this is a part of my training that I have a Love Hate relationship with. Love it when it’s over...

Since the first Tabata study in 1996, it has been scientifically proven repeatedly to be vastly superior to Slow-Low-Intensity Cardio for fat loss.

It’s right up there (well maybe Silver instead of Gold medal) with MRT.

Just as pleasingly...It. Takes. A. Lot. Less. Time.

Interval Training.

High Intensity Interval Training.



Plant Strong Day 15 HIIT Program

MACHINE BASED H.I.I.T After warming up, it’s 3 sets (1A + 1B + 1C) of ‘5’ minutes for a total of 15 minutes.1A. Treadmill intervals for 20 seconds running up a steep incline and 10 seconds rest. 10 sets.To rest you hang on to the treadmill and jump your feet to the sides. To run you hang on to the treadmill and jump you feet back on to the belt.

Start with a working incline (I go with 9%) and a steady to working speed (I go with 10 kilometres an hour). Now every ‘rest’ you want to increase something. So I start with increasing the speed by .5 until it’s up to 12. Then I’ll start increasing the incline until it’s up to 12%. If I was super fit I’d just power through all 10 intervals on the speed of 12 and the incline of 12%. I’m really not there yet!

1B. 5 minutes of ‘6’ advanced burpees and ’12’ sumo in out jump squats. Pretty much that’s 3 circuits.An advanced burpee is where you jump up into a chin up (mine is neutral grip) and then jump down, jump you feet out and into a push up. Jump your feet in and you’re back up into repetition number 2. I only need 6 reps from you.

Then jump straight into your sumo in out jump squats. Stay low and land through your heals with these jump squats that alternate between feet straight and close and feet turned out and wide.

1C. Short and sweet on the rower. I set the rower for 45 seconds on and 15 second rest and complete ‘5’ rounds for a total of 5 minutes.You need to set a tough target for yourself to hit each time. I go for 180 metres in 45 seconds.

WEIGHTS / BODY WEIGHT BASED H.I.I.T20:10 times 8 squat (body weight or with optional shoulder press).20:10 times 8 pull-ups / inverted rows / kettle swings. (alternative: tricep dips)20:10 times 8 reverse lunge (body weight or with optional bicep curl).20:10 times 8 push ups.20:10 times 8 oblique v-ups.



Today is a fun day. You’ve been working hard. You’re likely starting to see the results for your focus and commitment.

It’s time to choose a reward to celebratethe attainment of your 30 day goal.

Too often in our fast-paced lives we’re on to the next thing. Setting the next goal. Before even acknowledging our successes.

If what you focus on expands... And. It. Does... then, it is vital to take the time to focus and appreciate your accomplishments.

So, back to that reward. Decide. Perhaps get a picture to keep it at the forefront of your mind...and absolutely commit to it. You Deserve It!

It doesn’t matter how big or small the reward as long as it’s there. One criteria: not a food based reward, unless it’s aligned with your goal.

The best vegan meal out you can afford is just fine.

A plant based cook book or new training out fit rocks.

A trip down memory lane to Maccer’s is off the cards...you’re not going to want to put that in your body anyway once you’re starting to see the transformation. side-note... it’s only going to get increasingly easier to stick to these healthy habits you’re creating as you get closer and closer to your goal. Working hard for something you don’t have yet is tough. Working to keep something you have, love and truly value is well, fairly easy.

Positive Reinforcement.





Here are some quick points to consider:

Todays focus is to find a person to model.

The person who is already where you want to be with your fit, healthy plant strong body.

Although internal motivation is the more powerful fuel for most of us I want to give you every possible tool to use to your advantage over these 30 days and beyond.

Sometimes it’s hard to imagine ‘our’ body looking and feeling ‘that’ way. If you want to get in the best shape of your life - you need to know what that looks like.

My models likely won’t cut-it for you because thankfully ‘the ideal’ is different for each of us. I know that if all I’m focusing on is myself - it can get a little old! I want to have something to aspire to that pulls me through the inevitable ‘struggle-street’ times...often that person isn’t conveniently within my sphere of influence 24/7. So I consciously seek them out before I need them.

• Choose a person to model that is your age or older.

• Consider the lifestyle they lead. Would you like to lead that lifestyle? (Do they train 90 minutes a day 6 days a week? Are they a non-drinker? ...if you’re not open to that, you need to find someone that has a routine you are willing to commit to)

• Back yourself. At the same time choose someone you can really imagine you can transform your body to look like. With time. And with 100% commitment.

• Focus on what the person you’re modelling does that you CAN do. The things that CAN fit in with your new plant strong lifestyle. There’s no value in looking for what ‘makes it easier’ for them or what ‘makes it harder’ for you. My challenge to you, is to purely focus on the positive.

• Remember that consistency is key. One small step at a time. In the areas of your life that you currently excel what you do more likely comes naturally. This is going to take a little more effort. Have patience and faith in the outcome. Celebrate and build on every single little reference point for success you have.

To You




Today is easy. You’ve implemented a lot so far. I get there’s a whole lot to track.To maintain. So we’re simply looking to build on the foundation you’ve laid.

Part of a sustainable lifestyle is having support. So you’re recruiting again. At the same time here’s an opportunity to be a positive influence in the life of someone you care about.

One social catch-up this weekis about to more more active.

In addition to the regular team sport or exercise you lined up with a training buddy on day 12.... today is about switching a past opportunity for coffee and cake or movies and pop corn to a beach walk, a night out dancing, kayaking, rock-climbing or whatever resonates with you.

- When you’re out being active you’re not sitting consuming for the sake of consuming. - You’re adding to your support network and injecting fun into your exercise.- You teaching your friends what’s important to you. You’ve heard we teach people how to treat us?

Finally, I’ve asked you to remove a fair few things. Habits that provided you with something (apart from UNwanted fat) they actually gave you a benefit. Some sort of gain. Whether it was Comfort? Variety? Love and Connection? Perhaps Contribution or even Significance? (if you’re the provider who cooks the gourmet meal). Whenever you take away something that meets a need you have, it’s important to fill that void with something supportive. A habit that will help rather than hinder you. If you don’t take the time to consciously fill the void you’ve created you’ll be fighting a constant battle to avoid returning to the old habit or even replacing it with something more destructive

My mum now knows that it isn’t a personal affront to her cooking prowess when I decline her world famous Pavlova. or Tarte Tartin. or Raspberry Friands. For as long as I ate them she lovingly baked them for me. And they ARE good!

In the same way that people will always offer (and re-offer at your first tentative decline!) to ‘the dessert girl’...

What are some habits that you know your health would benefit from changing? What do these habits provide you with? What do they give you? Finally, what are 3 alternative ways to still enjoy this feeling that support the attainment of your ideal health?

Point being, the stand has to come from you

Here’s why:




Today is your opportunity to

My examples here are Lunches. (if you sorted Lunch early then check out Day 13 for some Breakfast options) G2L save you from the productivity draining early arvo slump and the equally undesirable outta-control-3.30-i-tis-sugar-hit.

get super sorted with your last main meal and plan 3 Go To choices.

It’s the time to refuel your body for the most productive possible afternoon. (in terms of the work you get done AND the fat you burn!)

Before I share my best possible mid-day options here are some quick points to consider when designing your own lunch:

• Refined carbs remain of the menu (except for cheat day) so stay clear of white, wholemeal, turkish - or any other non-grainy bread. White rice in your sushi is not helpful for fat loss. Pasta/noodles are only for your cheat meal.

• Fruit juice is certainly nutritious - however if fat loss is your goal, calorically dense liquid will be detrimental while you’re looking to create a calorie deficit.

• Include a quality protein to keep you satisfied and fuller for longer. Great options include: Vegan Protein Powder. Hemp, chia, pumpkin seeds. Nutritional yeast. Spirulina. Nuts and nut butters (nothing added). Quinoa and chickpeas (in moderation).

• Include fiber (from whole foods such as black beans, avocado and green veggies)• Include veggies. A slice of

tomato and a couple of lettuce leaves doesn’t count! Lets get substantial with steamed broccoli/cauli/green beans in your salad. If dining out, go the side of veggies instead of bread/ chips.

• The easiest lunch option is left-overs from dinner the night before so be sure to get into the habit of cooking extra (and portioning it off for lunch immediately so you’re not tempted to devour it as seconds!)



Plant Strong Jumpstart Day 19 G2L Recipes

Smokey Eggplant Curry with Cauli-rice or Zoodles

Prepare eggplant first by preheating grill and rubbing oil on the outside of eggplant. Now grill eggplant – turning as required – until flesh is soft and skin is blistered. (around 30 minutes). Chop in half, scoop out the flesh and chop it roughly and discard the skin.

In a large pot, combine coconut milk and all spices and whisk until the consistency is even.

Add onions, capsicums, carrots and zucchini and slowly bring to a boil. Turn down the heat and let your curry simmer for at least 30 minutes until the veg are soft. Add the eggplant half way through the simmering process.

Serve over cauli-rice. To make rice either pulse cauli in food processor till rice like or grate. I then like to quickly stir-fry the rice in a teaspoon of coconut oil and finally stir through a tablespoon of nutritional yeast (optional, but it’s a delish hit of protein). Finish with 1 tablespoon of hemp seeds and 1 tablespoon of pepita seeds.

OR, Serve over Zoodles. To make zoodles, spiralize 1/2 a large zucchini per serve. Toss in 1/2 teaspoon of spirulina and 1 teaspoon of dulse flakes. Finish with 1 tablespoon of hemp seeds and 1 tablespoon of pepita seeds.

This recipe is for 5 serves.1 red capsicum and 1 green capsicum, chopped roughly1 large eggplant2-3 brown onions, chopped roughly2-3 zucchini, sliced into rounds2-3 carrots, sliced into rounds1 can of coconut milk (around 200 mils – not low fat)4 generous teaspoons indian medium curry spice2 generous teaspoons ground coriander seed1 teaspoons himalayan salt (to taste)a pinch or 2 of cumina pinch or 2 of cinnamon

Per serve:1/2 an extra zucchini spiralized1/2 teaspoon of spirulina1 teaspoon of dulse flakes1 tablespoon of hemp seeds1 tablespoon of peptic seeds

OR: 1/8 of a cauliflower1 tablespoon of nutritional yeastcoconut oil1 tablespoon of hemp seeds1 tablespoon of pepita seeds



Plant Strong Jumpstart Day 19 G2L Recipes

Eggplant Cannelloni

20+ Super Salad With Protein Pimped Zucchini Hemp Hummus

Heat oil in a heavy based pan and cook onions and garlic until soft and golden (around 5 minutes). Add tomatoes and roasted peppers. Bring to boil then simmer for 5 minutes. Add mushrooms, rosemary and oregano and continue to simmer for 5 further minutes. Stir through basil and turn off heat.

Lightly brush eggplants with oil and grill on a baking sheet until golden on both sides, (around 5 minutes).

Mash sun-dried tomato and olives into bought vegan cheese. Place 1 tablespoon of cheese filling at the end of each eggplant slice and roll up. Lay seam side down in a baking dish (whatever size will fit cannelloni in one snug layer). Pour over tomato mix. Sprinkle with cashew cheese. Bake 10 to 15 minutes at 180-200 degrees C.

150gm mix of Rocket, baby Spinach, Kale1 cup of pre-packaged, washed and ready-to-go (dressing free) ‘Cal-slaw’ or ‘Asian Salad’ or ‘Stir-fry’ which will have a combination like; Wombok, Carrot, Broccoli Stem, White cabbage, Red Cabbage, Shallots.1/2 Tomato, 1/4 Avocado, 6 Olives, Cucumber, Mushroom - sliced1-2 cups of Broccoli and Cauliflower - steamed or microwavedfor ease at work put cruciferous super veggies in a bowl and top with boiling water (they will soften enough to eat)1/2-1 cup of baked veggies (optional but nice)cook baked veggie once a week on mass and freeze as portions. Include; eggplant, red onion, brown onion, cauliflower, red and green capsicum, sweet potato, leek, zucchini - cook with olive oil, garlic, chili and mixed herbs.30ml Balsamic Vinegar1-2 tablespoons of protein pimped zucchini hemp hummus,1 heaped tablespoon of dairy free pestoAssemble all veggies except for baked. Dress with Balsamic vinegar. Stir dairy free pesto through baked veg and add heated baked veg to salad veg. Top with hummus.

This recipe is for 4 serves.2 medium eggplants, cut lengthwise in 1/2 inch slices1/2 tablespoon olive oil2 brown onions, sliced thinly2 field mushrooms, sliced2 roasted red peppers, sliced1 400 gram can of tomatoes (no added sugar)

To make (6 serves) pimped zucchini hemp hummus:

Blend all ingredients in food processor. I’ve varied this over time - add and subtract to your taste.

4 large or 6 small grated zucchini (squeeze out excess moisture)1/2 a bunch of coriander finely chopped1 teaspoon sea salt1 teaspoon garlic powder1 teaspoon chilli flakes1/2 jar hulled tahini1 tablespoon avocado / macadamia oil (optional)6 tablespoons raw hemp seeds

3-4 cloves garlic, minced small handful of fresh ripped basil small handful of minced rosemary and/or oregano2 heaped tablespoons of (homemade) cashew cheese100 grams (bought) vegan cheese8-12 sun-dried tomato halves, sliced12 kalamata olives, pitted and slicedExtra olive/coconut oil to coat eggplant




Long term success means taking control of your own eating patterns and first knowing what the best choices are - and second having the discipline (or more-so tactics and planning) to consistently make those best choices.

It’s food diary refinement time.

Day 20 and we’re still All About Food.

Not 3 things to cut-out - again we’re focusing on what youcan have not what you’re avoiding.

So it’s about 3 ways that you can upgrade what you’vebeen eating up until now.

No right or wrong - almost 3 weeks in and I’m certain you’llmake 3 valuable choices. Here are some of the changesI’ve implemented recently from good to better...

• Swapping from olive oil for my cooking to coconut oil. Coconut oil is a healthy source of saturated fat made up of medium chain fatty acids, which which do not get stored in the body as fat. It’s also very stable under high heat.

• Adding cauliflower, broccoli, kale, white/red cabbage to my salads. All cruciferous super veggies help fight fat in estrogen sensitive areas such as hips and thighs. Also contain bountiful antioxidants, vitamins and fiber (Fiber helps fill you up, keeps digestion smooth and prevents bloating and water retention that can affect the numbers on the scale)

• Swapping to a more natural sweetener in cooking / coffee. I now use Natvia. 100% natural. No nasties and 95% fewer calories than sugar.

I’d like you to take a look at the diary you’ve been keeping and

decide on 3 things that you would like to improve.

When making your changesconsider your mood surrounding certain meals;

Are you still hungry aftera certain meal?Perhaps you need to includemore satisfying lean proteinand good fats.

Are you craving sugar?Perhaps your meal is a littlelight on the nutrients - ensureyour salads aren’t just lowcalorie leaves and tomato,get some more substantialveggie love happening.

Is it a matter ofconvenience/lack of planning?If you get ‘caught short’ atwork regularly, and end upeating off the plan ensureyou have a R2G snack like10-20 natural almondshandy in your bag/caror at your desk.




One of the things I’ve noticed with people who maintain a fit, healthy body is that they justMOVE MORE. Ground breaking I know!

Day 21 & you’re looking for ways to increase your incidental exercise.

Bare with me though...Yes it is more natural for some body types be sort of restless, alwayson the go, expanding energy all the time. That’s me and it’s not all good.

For a start. We can get annoying. ;) Also. I get ‘over’ sitting at the same table for evena short period of time - I’m just more Comfortable when I can move. If you’re likeme - well - make the most of it!

If you’re more inclined to take a seat at the first possible opportunity. This is your chanceto decide on a few things you can consciously do to get your body moving more withouthaving to specifically put aside more time for your exercise.

Here are some of the changes I’ve implemented recently to make the most out of mystructured and incidental exercise...

• Walking back to the studio after my networking breakfast meeting once a week. I used to catch a train and then go for a walk/run in the evening. That was costing me too much time.

• Walking to and from the pub (yes, I’m partial to a beverage) each Sunday. It’d take just as long as waiting for a cab/bus and it means I don’t need to structure any other activity into my day of rest (oh, apart from walking to the Bakery - Yum Cheat Day!)

• Always taking the stairs or walking up escalators. It’s a simple habit. Yet everything counts, and I’m reinforcing that I’m someone who chooses to be as active as possible.

• Get off the bus a few stops early. Park your car a little further away from work. Or, simply walk to work.

• Maybe you could make a deal with your partner that after your weekend brunch out they drop you off 30 minutes from home for some extra walking? Or maybe it’s a nicer idea to just go for a stroll together before a meal out.

• Or even just taking the stairs at work - 50 flights of them? - Even Better! Yes, that takes longer than the lift...OR it saves boring, ineffective treadmill-trudging after work... depends which way you chose to look at it...

Yes. I‘m saving you time. That’s my angle!

Perhaps you could...



SUN MON TUE WED THU FRI SAT MON TUE

Go to playlist Cruciferous super veg

Density training

Try a new or previously disliked veg

Use negative associations

Set a fitness or charity goal

7 things you love

7 things you could love

Next steps


“Make yourself stronger than your excuses.”

Week 4

DAY22 DAY23 DAY26DAY24 DAY27DAY25 DAY28 DAY29 DAY30




We’e going to inject more fun into your training again today. 3 weeks in and perhaps you’re still in the honeymoon phase of your training? Or maybe some days you’re ready to elope from this new life?

Either way, the Plant Strong Jumpstart is about arming you with the tools that will serve you long term. As with any affective tactic - the groundwork needs to be done before a challenge arises.

Time to compile your ‘Go To Playlist’

G2P is there to power you through your training session. Till the end. It’s all the uplifting / feel good / strong songs that get the best out of you.

That you look forward to hearing. I recommend putting together a playlist the length of your intended session. No skipping songs. You’re there for the distance!

For your incidental exercise - especially walking - I’m a huge fan of audiobooks and podcasts.You get to learn, burn fat and get to your destination.Now That Is Effective Multi-tasking.

The Rich Roll Podcast:The School Of Greatness With Lewis Howes:

Think Act Get:

To your healthy mind and body.

Here are my favorite 3 podcasts:(and they’re all free!)

https://itunes.apple.com/au/podcast/the-rich-roll-podcast/id582272991?mt=2

https://itunes.apple.com/au/podcast/the-school-of-greatness-with-lewis-howes/id596047499?mt=2

https://itunes.apple.com/au/podcast/think-act-get-with-james-schramko-ezra-firestone/id595542667?mt=2




As I touched on earlier our lives are full of things that mimic the effect of estrogen in our body.Now estrogen isn’t bad. However, when it gets out of balance one of the results can beextra fat stored in estrogen sensitive areas.

It’s time for more cruciferous super veggie love!

That’s Hips & Thighs for us Ladies....and

The Gut For Men.

Even if you are, the micronutrients and High Thermic Effect of cruciferous veggies make thema valuable addition to Every Meal.

Yes. I recommend including them in each of your main meals.

So to get specific, it’s time

Here are some ideas:• Kale and broccoli go great in a smoothie.• Kale and cabbage are great in a salad. As are steamed / baked broccoli and cauliflower.• Add broccoli and cabbage to your stir-fry.• Swap cauliflower for potato in a soup or grate to make cauli-rice. • Swap cauliflower for potato in a mash. (cook it till very soft, add salt + pepper, some optional

nutritional yeast and mash)• Upgrade potato crisps to kale crisps.• Slice and bake brussels on their own with chili, herbs and coconut oil.• Or enjoy your brussels sliced in a huge veggie bake with cauli and all your other favs.

Happy with your hips, thighs and gut?

choose 3 main meals that you canload up with cruciferous veggies.




Again we’re looking to add variety and intensity to your exercise. Density training involvesperforming your exercises for a predetermined period of time rather than a predeterminednumber of repetitions. It involves a competitive element where you race against yourself.

Density Training is the name of the game today.

You set the ‘baseline’ in your first round...and aim to beat itin the next round.

I know you do because your training program for week 4 has a Density Training component.

Aside from providing you with variety and intensity, densitytraining is an Awesome Fat Loss Protocol.

the Testosterone it produces can counter the effects of excess estrogen which can lead to fat storage in your hips, thighs (ladies) and man-boobs (men!).

Yes. I am talking spot reduction. Not by targeting a specific area of your body - but by strategically countering a specific hormonal imbalance that leads to storage of fat in a specific area. Cool? For more info ‘google’ John Romaniello; who is the ‘Go2Man’ for training to counter hormonal imbalances. (and he’s Awesome!)

So here are the variables for you to play with.• More repetitions in the same time.• The same repetitions in less time.• More repetitions with more weight in the small time.• More repetitions with more weight in less time...you get the

drift?

Ideally with a heavier weight

Speed? Normal 4 You. Time? Start with 30 seconds for each exercise, no rest between exercises.

Ok, your mission is to INCREASE the amount of work that you’re doing in a given ime period.

Let’s give it a go...

Example at the Gym:• GOBLET SQUAT with

OVER HEAD PRESS• WIDE-GRIP PULL UP• REV DB LUNGE with

BICEP CURL.45-60 seconds rest after you’vecompleted these 3 as a circuit.Repeat. Increase the weightand/OR aim for more reps.Repeat!

Example at Home:• B/W PRISONER SQUAT• PUSH-UP• SWITCH LUNGE.




Long term though it’ll be deceptively helpful at ensuring you maintain the plant strong eating habitsthat’ll sustain your best body.

Easy day today.

Try A New or Previously Disliked Veggie.Here are some suggestions to try;

• Coriander or Basil in your salad.

• Roast Fennel or Sweet Potato.

• Sliced and Baked Brussel Sprouts or Leek.

• Spinach or Kale in your smoothie.

• Cauliflower or Cabbage in your omelette.

• Grated Zucchini or Beetroot in your salad.

After some more ideas?Check out these posts:Fibrous Friends: Quick and Easy Fat Fighting Vegetables:

Quick, Easy Non-Boring Veg:

One of the things that absolutely kills a plan that starts well...

With food or exercise. Actually I’ll go so far to say with Mindset too. Thinking I Have to do this, Must do that, or far out I guess I Should make time for ra-ra-ra-whatever (insert tedious and boring sounding ‘chore’ here).

Boredom can sneak up on you and boil you alive (frog in a pot yeah?)....asides for the totally uncool analogy....you get what I mean.

It creeps up on you and before you know it, it’s Game Over! “I’m not eating another broccoli salad for the rest of my life!”

The tactic is to consciously outwit boredom. To take the time to experiment with new foods. To always be on the look out to improve a meal. Even to revamp an old ‘treaty’ (or meaty!) favourite into it’s most quality plant strong fuel + quality taste combo.

It’s a fact that the majority of people who succeed at maintaining their ideal body long term stick to pretty similar meals...however to stay interested and satisfied they do mix up the components of those few basic meals.

As an example: Lean protein and The Same 3 Veggies would satisfy me for about oh say 1 meal before I was bored.

B.O.R.E.D.O.M.

http://strongbodygreenplanet.com/fibrous-friends-quick-and-easy-fat-fighting-vegetables/



http://strongbodygreenplanet.com/087-tuesday-tucker-quick-easy-non-boring-veg/

http://strongbodygreenplanet.com/087-tuesday-tucker-quick-easy-non-boring-veg/




You’re well into the final count down so I’m going to go a little N.L.P. on you. We’ve sortedyour New Love Protein. You’re down with No Long Plodding.......as you know it’s the way toNot Loose Pounds. Seriously? I’m asking you to use Neural Linguistic Programming on yourself.

It’s all mind games right?Sad fact is, too many of our mind games set us up to fail. In this final week I’m going to ensurethat your mind games are setting you up to succeed. It’s not only about the powerof positive associations.

Anything you feel with emotion can be intensified - consciously - and used to your benefit. An example is the best way for me to explain... A couple of years ago I wanted to give up fake food. Specifically Diet Coke and Protein Bars. I felt like a hypocrite eating them and then harping on about Clean Food. My Trigger to eat them was whenever I felt stressed. I also felt weak whenever I’d resort to fake food just because I was feeling stressed.

That’s an IMPORTANT POINT (it gets capitals)...the higher the purpose you elicit as a reason for making a change, the easier it’ll be.

SECOND IMPORTANT POINT (!)...if you can link the food/habit to a personal Value it’ll become undeniable.

• Think of a food that you no longer want to eat. Or drink.• Identify your ‘trigger’. What happens? What are you feeling? Or When/Where is it when you

consume this food?• Identify the Pain eating this food is costing you. Or the pleasure not eating this food will give

you. For me I was feeling a lack of integrity and weak when I ate the fake food. Energy wise it was sapping my energy however that wasn’t the kicker...and it wasn’t affecting my weight. My pain was at a higher level because it related to not being the person that I respected and expected of myself.

We’re going to use negative associations to help farewell something you no longer

want to be drawn to eating.

Here are the steps I took;



If I’ve opened up more questions than I’ve provided solutions, let me know via the Strong Body Green Planet community or simply hit REPLY to the Day 26 supporting email and I’m happy to go into a whole more detail.

For me in this instance I chose to consciously associate a really Fake person that I have ZERO respect for (put delicately) with the fake food. Whenever I thought of the food I made myself think of him. I did it consciously and every time I did it it made me want to stop thinking of the food because I Hated thinking of him!

As a vegetarian for the past 24 years and vegan this past year for ethical reasons I feel certain if the day comes where I see the value in not drinking gorgeous red wine I will be able to make that switch fairly easily by spending some time on the P.E.T.A. website watching video’s of ex-race-horses being slaughtered and drawing an association to help me solidify my resolve (as you can easily imagine but likely don’t want to).

• If eating fake food = not living aligned with my #3 value ‘Integrity’ that’s great fuel.• If staying in great shape (given I’m a Body Coach) = living aligned with my #3 value ‘Integrity’

that too is great fuel.• Inject some emotion to really solidify your resolve. Here you’re going to take something (or

someone) you have an immense dislike of that in some way can relate to the food you no longer want to eat. For example;

• I created a belief for myself that eating fake food = That fake person. Yuk! The possibilities are limitless. It’s down to how much leverage you need on yourself to make this change. The level of emotional intensity is key. For example;

• Final step is to consciously practice this association - until it becomes a habit.




Approaching 4 weeks. Your fitness and energy will have improved to the point where thingsyou may previously have not even considered, are now imaginable.

This is the time to set a Fitness or Charity goal.

I don’t expect you to be ready to run a Marathon tomorrow. I encourage you to get clearon something that you would love to work towards. Something that excites You. Inspires You and gets the most out of You.

It’s refreshing - and healthy - to have a goal beyond your body composition goal. Something that does not allow for complacency.

I’ve never found fun runs fun. Not sure if it’s my disinclination to battle amongst a crush of 10,000’s of other runners. Or the fact that they’re always held on sacred-sleep-in-Sunday... after 8 plus years of ‘stupid-o’clock’ 6 days a week (that’d be outta bed between 4.30-5am) I’m VERY Possessive Of Sleep In Sunday.

Most likely it’s got a bit to do with it being a ‘mandatory’ goal in a previous career and I like to be in control of my own goals...

Perhaps like me donating to your fav charity is A LOT more compelling than any fitness goal?Any goal you’re committed to - passionate about - will also support your overall health, body composition and potentially even your sense of purpose and contribution. It is important to get specific though.

Ok. Your turn.

You likely saw this one coming for your personal benefit via public accountability it’s also time to share this fitness goal with the 5 people closest to you. Enlist their support and perhaps you will also be the inspiration that sees them set their own fitness or charity goal?

Anyway. If you think a fun run is fun...Go. 4. It.

My fitness / charity goal. It is on or before____________and I am________________________________

_____________________________________________________________________________________________

_____________________________________________________________________________________________

_____________________________________________________________________________________________




Today has to be one of my favourites.

Ok. It CAN be more than 7. That’s just a start.Today I’d like you to Focus on 7 Things You Love About The Past 28 Days.

“I hate cardio”Really? Eeeeevery formof cardio - even Dancing?Bush-walking?Stand-up-paddling?AND does that make doingyour cardio easier?I Think. Not!

“I love cauliflower”Honestly? Like as muchas Ricotta, Pecorino andParmesan Ravioli with burnt butter and crispy sage?A Cold Beer on a scorching day? Freshly baked home made Olive Bread?OR does that make mea whole lot more inclinedto substitute this cruciferous super veg all over the place?You. Bet.

This is the plan. Pick your 7 and make a conscious effort to focus on how much you Love them.

Your turn!

• You’re feeling tighter and your clothes are feeling looser.• You have the energy to power through much more each working day and

party harder each weekend.• You Love that you’re an inspiration to your children/partner/friends who

are also embracing a more plant strong lifestyle… and loving it!

• When you think of interval training you focus on Loving the results it’s getting you.

• You Love that eating broccoli is helping counter any estrogen imbalance that causes extra fat round your hips and thighs.

• You Love that something that used to be daunting and intimidating is feeling more natural each time you step onto the weights floor.

Rapid Fire examples:

Faking it examples:




Stretching You More Today.

It’s About Focusing on 7 Things You COULD LOVEAbout The Past 28 Days If You Chose to.

Yeah. Making It Easier For You.You know I Choose To LOVE getting up at ‘stupid o’clock’ because I know it means I get to be that trainer with the ‘bounce’ that bounces my clients into their day.What ‘could’ you Love? If it added Massive Value. Massive Enjoyment. Massive Success, to your day. AND to your fit, healthy plant strong life?

It’s Totally doable. This is a chance to further program yourself to seek out what you love in relation to the habits that are going to keep you fit and healthy. My observation has been that the people who constantly fight that battle to ‘stay on track’ have a well attuned awareness for everything they Don’t like. As we’ve covered; if what you focus on expands... well, you want to focus on what you Want to expand!

• You could love that every single time you turn down a hot chip you can feel your self discipline muscle getting stronger and you know next time it’s going to be even easier.

• You could love a food because it’s the best possible fuel for your body. It drives your performance. Rather than simply the most indulgent treat you think you can ‘get away with’.

• You could love the money you save on drinking plain water rather than feeding your body liquid satan soft drink, preservative filled fruit juices and toxic energy drinks.

If this way of thinking doesn’t yet come naturally here are my 2 best tips;

• Think of the area of your life in which you are most successful. Notice your thought patterns in this area. Whether it’s as a parent, in your career, perhaps a hobby or whatever it is you do best. The way you think it this area is a key component of the success you already enjoy. It’s there for you to learn from and to model so far as your thought patterns surrounding your health.

• Find a person to observe who already has the results you’re seeking with your health. Whether you’re in regular contact with them or even if you simple ‘follow’ them online, it’s invaluable to take the time to analyse how they think in relation to their health. Gold is there for the modelling. Their thought patterns leads to the actions they take AND to the results they enjoy.

‘Could’ examples:

7 More? Already?




In 30 days you’ve created the most powerful attitudes and implemented the most effective strategies to carry you forward into a life of congruent, sustainable, fit healthy plant strong living.

You’ve arrived, massive effort and a supremely warranted WELL DONE!

You know how to create a strong healthy body while following a Vego or Vegan lifestyle. How to eat plant based healthily. Without huge sacrifice. Or boredom. Or massive inconvenience. How to play your part in stopping inhumane and unsustainable animal agriculture.

Even More Importantly...You have numerous reference points for success. Proof to Yourself that you can take control of your mindset around eating, exercising and your health & body in general. You can drastically change the way your body looks and performs.

Now it’s time to continue with the momentum you’ve already created by deciding on your goals for the next 90 days.

Yes, you should certainly celebrate. It’s important to take the time to acknowledge the progress you’ve made and the steps you’ve already taken and… it is VITAL for you long term success that: You Continue To Build On These Past 30 Days. Whatever has been most challenging about the Plant Strong Jumpstart will only become easier as you stick with it. There is no need to ever have to start over, as long as you Never Ever Give Up! (and know that all you need is progress not perfection)

I would LOVE to be one of those people.Please make the most of me!

If you share your new 90 day goal with the rest of the Strong Body Green Planet community either on Day 30 of the 30 Day tracker or within your personal accountability thread, I’m instantly on your team. All it takes is the courage to put yourself out there and you’ll be

amazed at the support you’ll see flowing back to you.

Make 30 days of success sustainable and create a plant based body and life you love.I CALL IT THE PROCESS OF HEALTHIFICATION

FOR YOU AND YOUR ENVIRONMENT...

• Consult with your training plan and everything we covered in day 1 to ensure you’re lined up for continuing success by planning and preparing for the week to come. If your current training and nutrition plan can fit into the coming weeks, Great. If it can’t? It’s time to complete another Stop, Start, Continue time audit.

• Follow the Goal setting process from day 1 to decide exactly where you would love to be 90 days from now. Get clear on exactly what this will give you and how it is aligned with your most important values.

• Share you goal with the people who can most support you in achieving it.

That is FREEDOM.

Your Next Steps



In just 30 days you’ve tackled the most vital and time consuming components of creating a fit, lean and healthy plant strong body.

Welcome to the end of your Plant Strong Jumpstart

Your Next Steps;

- You’ve implemented some fast-results-focused FOOD upgrades.- You’ve made EXERCISE a regular non-negotiable part of your week.- You’ve found the TIME needed to prioritize both.

Now it’s time to refine your approach. To get specific with your training and your nutrition.

To cultivate the mindset that ensures the fit, lean and healthy plant strong body you’re creating is permanent and sustainable.

Are you making the most of your unlimited email support? I’m here for you. I reply to every email. I look forward to answering your specific questions.

You’ve got some solid reference points for success, and they are worth feeling proud of. Keep up the momentum with each new habit you’ve created. It will only get easier

Follow this link to check out the

STRONG BODY GREEN PLANET COMMUNITY:Make 30 days of success sustainable and create a plant based body and life you love.

I CALL IT THE PROCESS OF HEALTHIFICATION FOR YOU AND YOUR ENVIRONMENT..

I agree... however ONLY when you first have your mindset dialled in at 100%. Mindset is what allows you to easily DO what you know you should do so far as eating and exercising. It’s not rocket science right? It’s simple. (if not easy).

Perhaps you’ve known the simple actions for years and not yet stuck with them consistently enough to enjoy the results you deserve? Ok, lets now make ‘simple’ as easy as possible!

You’ll have heard that exercise is 20% of Body Gain and nutrition is 80%?

https://brainb4body.leadpages.co/healthification





Plant Strong Jumpstart Additional Fuel Resources.


Fat Loss Mindset For Vegetarians (part 1):Healthy Vegetarian Eating (step by step):High Protein Low Carb Vegetarian (my day on a plate):5 Ways To Eat Less Meat Without Sacrificing Protein:5 Common Mistakes Vegetarians Make For Fat Loss.

http://strongbodygreenplanet.com/241-monday-motivation-fat-loss-mindset-for-vegetarians-part-1/

http://strongbodygreenplanet.com/339-healthy-vegetarian-eating-step-by-step/

http://strongbodygreenplanet.com/346-high-protein-low-carb-vegetarian-my-day-on-a-plate/

http://strongbodygreenplanet.com/336-5-ways-to-eat-less-meat-without-sacrificing-protein/

http://strongbodygreenplanet.com/240-friday-faq-5-common-mistakes-vegetarians-make-for-fat-loss/

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The Plant Strong Jumpstart is NOT a try the bits you like sorta gig. So if you’re wishy washy about learning how to create a strong healthy body while following a Vego or Vegan lifestyle… then the Plant Strong Jumpstart is not for you.

The information presented in Plant Strong Jumpstart is by no way intended as medical advice, or as a substitute for medical guidance. This information is intended to be used in conjunction with the guidance and care of your physician.

Consult your physician prior to beginning this program, as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in Plant Strong Jumpstart, you are agreeing to accept full responsibility for your actions.

By continuing with the program, you recognise that despite all precautions on the part of Healthification: Strong Body Green Planet, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against.

Healthification: Strong Body Green Planet and its representatives, or its affiliates as a result of any further physical injury or illness incurred in connection with, or as a result of, the use or misuse of this program.Important: You have my absolute permission to PRINT this program as you’ll get a lot more out of it that way. Unauthorised downloading, retransmission, redistribution, or republication for any purpose is strictly prohibited without the written permission of Healthification: Strong Body Green Planet.

Copyright © 2016 Healthification: Strong Body Green Planet. All rights reserved


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